You
know these ads: You can have a six pack in six weeks! Lose 30 kg in seven weeks!
Well, if it sounds too good to be true, it is. To build significant amounts of
muscle mass or to lose a significant amount of weight is very hard work. Of
course there are short cuts, but these are neither healthy, nor long-lasting.
So do not ever entertain the idea that there is a quick fix.

Myth #2: “Healthy” muscle building supplements really exist

There
is nothing healthy and safe that will help you build muscle mass, except good
old fashioned home-made food and a lot of dedicated training. Make no mistake,
you can aid muscle building by taking something from a bottle, but none of
these substances are legal. The only muscle building supplements that will give
you results are those that contain anabolic steroids and growth hormones.

The
market for health-related products is not properly regulated, so you will
easily find these products in any health shop. These substances are dangerous
and will lead to a number of health problems, for example heart, liver and
kidney disease, as well as infertility.

Myth # 3: I can ditch the diet for fat burning pills

These
supplements are commonly known as “fat burners” and it is suggested that if you
take these magic potions you lose fat weight fast, while eating what you wish.
Very few people actually read the fine print on the supplements that says you
also have to exercise and follow a calorie-restricted diet.

Unfortunately, there are no supplements that
have been shown to melt your fat away. Those supplements that do lead to weight
loss invariably contain stimulants, such as ephedrine and amphetamines, which
can be dangerous for many individuals (especially those with high blood
pressure or those on certain medication). Furthermore, as soon as you stop
taking these substances, you will gain everything you lost, and probably even
add a few extra kilos. This is NOT a long-term or healthy solution.

Myth #4: A six pack is only 1 000 daily sit
ups away

Sorry,
not true! No amount of abdominal exercises will make a six pack appear. You
first have to get rid of the flab covering your midriff. Only then you can
start working on definition, and don’t expect results instantly. It requires
hard and dedicated training.

Myth #5: Protein shakes, powders and bars are the ‘whey’ forward

Protein
shakes, powders and bars are very low quality and if you read the labels
carefully, you will see how much sugar actually hide in these products. There
is no substitute for real food, as all the components of natural food work
synergistically to provide your body with the most nutrients possible, in the
correct amount and in the optimal combination. No manufacturer can capture this
in a powder. Unless you are a high performance athlete who trains six to eight
hours per day and therefore don’t have enough time to prepare and eat real
food, you should really stick to using protein supplements only in emergencies.

Health24 is South Africa's premier health information website

Get a daily health tip

Subscribe and you could win R 1 000!

* Please enter a valid email address to continue.

Stay in touch

The information on Health24 is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional. See additional information.